A Lil’ Bit O’ Me and Some Tough Love

Two quick things this morning.

First, Tuesday morning I was on a local radio station.  You can check out the program hereJust scroll back to Tuesday and click on “Treasure Valley Live”.  My portion starts at 29:22 and is roughly a half hour long.  We talk about nutrition, fat loss, supplements and even get prank called, so yeah…it’s definitely worth a listen.

Second, yesterday morning I witnessed/heard something that really made me sad/frustrated/irritated.  A member of the gym I train out of strolled in only to find that “her” treadmill was out of order.  She instantly (and loudly) started complaining about this.  After trying to make the treadmill “go” for the ninth time, she loudly exclaimed “I should have just stayed home!”

The road to a lean strong body is going to be filled with setbacks, frustrations, and flat out failures.  If you don’t have enough drive to adapt, get back up, endure or simply ask how to operate a treadmill that you are unfamiliar with, you have two options:

1. Accept that your body will never look different, you will never feel any better and that you probably blame all of your problems on anything and everything around you (including inanimate objects) and take zero responsibility for anything.  Oh, and you will spend each year getting fatter and more unhappy with yourself.

2. Pull your head out and realize that no person, thing, situation or circumstance dictates how hard you work or what you put into your body.  Your success is solely in your hands. 

You either want it or you don’t.

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Something’s Coming

I know I’ve been a little hit and miss as of late, but I promise I haven’t forgot about you.  I’m not going to say much right now, but I’m working on something for you.  Something that is taking quite a bit of time and energy, so please forgive me not being around as much lately and in the coming few weeks.  But I promise, I think it will be worth the wait.

Let’s just say this, I’m working on a HUGE post that is going to be chalk full of info for you to overhaul your body in just four weeks.  How’s that for a teaser?

In the meantime, in case you missed it, I have put out several posts recently that are full of all kinds of movements to increase your sexiness 12% simply be reading them.  Be sure and check them out here, here, here and here.

Don’t worry, I’ll be back soon.  And I’ll be sure to bring the awesome with me.

Burn Body Fat with Combination Movements

When it comes to how I program session for my clients, it’s clear that a majority of the movements I program are basic, compound movements (deadlifts, squats, pull ups, rows, lunges, bench press, overhead press, etc.) and the endless variations of these movements.  I’m a believer that the basics should be a huge part of anyone’s programs, as you can never get TOO good at them.

However, over the years, I’ve come up with, or come across, several movements that either blend a few of these basic movements together, or are based on a basic movement but have some other stuff thrown in with them that are fun, challenging and a nice change of pace.  I call these movements “combination movements”…cuz…well…they’re combinations of movements.  Clever huh?

What I’ve found is that while these movements aren’t the most effective for building muscle, they are great for improving coordination, getting the heart rate up and burning a ton of calories, which helps get that stubborn fat off of your midsection.

Most often, not always, I use these movements as part of a finisher.  After all a clients strength work is done, I may use the following (or others) as part of a finishing complex.  The reps and set combinations are endless, however I will make a note for where I typically set rep parameters for each.  Use this as a guideline, not as something set in stone.

In no particular order, here are 5 of my favorites fat burning, combination movements:

Renegade Row W/ Push Up:

Typical rep parameters: 6-8 per side

Goblet Reverse Lunge W/ Push Press:

Typical rep parameters: 6-8 per side

Inverted Row W/ Glute Bridge:

Typical rep parameters: 8-12

Side Plank W/ Cable Row:

Typical rep parameters: 6-12 per side

Cross Body Mountain Climbers W/ Squat Thrust and KB High Pull:

Typical rep parameters: 5-10 (I think any more than that is just cruel)

Give these a shot and let me know which you loved (or hated) the most!

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